EMOM for 10 Minutes
Odd: Max set of sustainable Strict Pull-Ups
Even: Max set of sustainable Strict Push-Ups
Work on a number that you can maintain through 5 rounds of each. Keep the number as high as you can without bombing out. Work using as little help as possible (band, kip or otherwise). We’ve done a longer version of this in the past. Go for higher numbers this time if you’ve seen it before.
WOD
3 Rounds for time
400M Run
10 Squat Cleans 135/95lbs
10 Push Press 135/95lbs
Off Ramp WOD
3 Rounds for time
400M Run
10 Air Squats or Goblet Squats
10 Push Press
If you’ve mastered the bodyweight and/or weighted squat move on to squat cleans. Start with a power clean and work on riding the bar down into a full depth squat.